3.5 April 23-29

Almost done with the squats! Take the slight taper seriously, don’t jeopardize your 5 weeks of work by getting antsy and doing too much at the end of the week or this weekend. The big payoff will be when we max our back squats at the start of next week once our legs have had a chance to recover, then it’s onward into the competition cycle!

Day 1

  • 4 times:
    • Tall muscle snatch x 5
    • Maddie’s glute activation exercise (superman straddle holds 20 sec)
  • Snatch w/ pause in mid hang 70-85% x 1 x 3
  • Clean w/ pause in mid hang + jerk 70-75% x (1+1) x 3
  • Back squat 84-90% x 4 x 8
    • Beginner: back squat x 3 x 5, add 2kg from last time
  • 20 min focused gymnastic skill work
  • Mobility focus: hamstrings

Day 2

Active recovery and mobility

 

Day 3

  • 3 times:
    • Pressing snatch balance x 5
    • Single leg glute bridge x 10/leg
  • No foot snatch 40% x 1 x 5
  • No foot clean + no foot or step jerk 40% x 1 x 5
  • Back squat 89-95% x 3 x 10
    • Beginner: back squat x 3 x 5 add 2kg from last time
  • 20 min gymnastics skill work
  • Mobility focus: glutes

Day 4

  • High hang snatch to 75% for singles
  • Power jerk + jerk to 75% for 1+1
  • FS 80% x 2 x 2
  • BS 80% x 2, 85% x 2, 90% x 2

Day 5

  • 4 times:
    • Sotts press x 5
    • Every direction monster walks x 10
  • Snatch heavy single (3 misses allowed)
  • C&J heavy single (3 misses allowed)
  • BS 70% x 3, 75% x 3, 80% x 2
  • 20 min gymnastics skill work
  • Mobility focus: quads

(Back squat retesting will be Day 1 next week)

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